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WOD Wednesday June 26th 2019

WOD Wednesday June 26th 2019

A.) mobility :60 seconds couch stretch :60 second oh band distraction 2x4 Oh wall squats, pause at 1/4, 1/2, and full squat

B.) Warmup: 2 rounds of 250m row 5x 3 position power clean 10m oh Kb carry (single arm) 5 handstand kickups 5x jerk/push press 10 box jumps 10 ring rows

C.) Eomom x16 (8 sets) Clean+clean+hang clean+jerk (Start at a lighter weight you can execute with good technique, build every 2 sets as technique allows)

D.) For time 20 power cleans 135/93 50 double unders 15 power cleans 135/93 40 double unders 10 power cleans 30 double unders 5 power cleans 20 double unders 10 clean and jerks 135/93 (Scale as needed)

E.) 4 sets of Bb upright row x15 Superset with Anterior delt raises x15

Have fun, work hard, work smart, get strong, and #Trusttheprogram Coach Joshua


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